Mallard Crossfit – CrossFit
Strength/Accessory
Front Squat (2 x 2 @ 90-95%)
Complete 1 set of 2 each 3:00
Workout
Hot Cocoa (Time)
Freedom (RX’d)
5 Rounds
75 Double Unders
15 Shoulder to Overhead (95/65)
Independence
5 Rounds
60 Double Unders
15 Shoulder to Overhead (75/55)
Liberty
5 Rounds
60 SIngle Unders
10 Dumbbell Push Press (light)
Target time: 10-11 minutes
Time cap: 15 minutes
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Shoulder Extension Bridges
Calf Foam Rolling
Cobra
